How to Not Spontaneously Combust While Running: Your Hot-Weather Training Blueprint

Science-backed heat training for runners who want to stop melting, start adapting, and maybe even enjoy hot weather running (lol, maybe)

So… your easy run turned into a slow-motion meltdown, you’re sweating like an overworked hydration pack, and suddenly that fall race can’t come soon enough.

Let’s get something straight: you're not out of shape—you're just not heat-adapted (yet). Trust, I’ve been there. In 2020 our family relocated from the Pacific Northwest to southern California, and that first year of running in the heat was tough for someone who’s never lived in it! It took time, but I adapted and it did get easier.

Yes, you CAN train your body to handle the heat. This guide will show you how to do it safely, progressively, and intentionally, with real-world workouts and practical advice grounded in both science and experience.

Why Heat Training Matters for Runners

Training in hot weather does more than just make you sweat—it creates powerful physiological adaptations that improve endurance performance in both warm and cool conditions. Here’s what happens when you train smart in the heat:

• Increased plasma volume: Your body gets better at circulating blood to cool itself

• Improved sweat response: You start sweating sooner and more efficiently

• Lower heart rate at a given pace: Your cardiovascular system becomes more efficient

• Mental adaptation: You develop resilience under uncomfortable conditions

These changes can help you run stronger, recover faster, and even race better—if you do it right. But why does heat training work? Here’s the science…

Heat training improves thermoregulatory efficiency, increases blood plasma volume, and enhances aerobic capacity. These physiological adaptations allow you to work at a lower internal temperature and reduce heart rate drift during long runs.

In short, you get better at doing hard things in hot conditions—and that translates into better performance when things cool off, too.

And now here’s the part where I’m going to help you! Below I’ve included a phased week-by-week heat acclimation strategy to build up your heat tolerance gradually, whether you're training for a summer race, fall marathon, or just trying to make hot-weather runs feel less brutal.